How to lose belly and waist fat in gym? This is a question that many people want to understand. Nowadays, because people are less restrained in their diet and lack of exercise, especially for people who are often sedentary, it is easy to cause fat on the stomach. The fat on the stomach will affect the external appearance, making the whole person look bulky and inactive. Therefore, you need to choose an exercise that you can stick to, and sweat slightly every day for about 30 to 40 minutes, you can achieve the goal of losing weight. So, how to lose belly and waist fat in gym? Let’s take a look at the introduction below.
How to lose belly and waist fat in gym
- Sit-ups: Lie flat on the ground, cross your hands in front of your chest, and slightly arch your legs, such as sit-ups, get up and then lie down, repeat several times. As for the number of times, it depends on the individual’s physical fitness. Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet with the help of wardrobe drawers, or asking someone to help hold the instep so that they can get up. In addition, stretching your hands forward or putting your head lightly behind your head can help the athlete get up easily. Although the effect is not as good as that of crossing your hands in front of your chest, it is very suitable for beginners who already have a beer belly to practice.
- Bend your knees and raise your legs: First, sit on the floor and use your hips as a fulcrum. At this time, let your arms support the ground, bend your legs and raise them, and then put them down. Obese men can use this method to effectively shrink the lower abdomen. You can also use a handleless couch, sideways with your legs hanging naturally on the ground, cross your hands on your chest, and bend your knees to raise your legs. Likewise, the buttocks must be close to the seat surface, and even lateral leg lifts should be kept as parallel to the seat surface as possible, and not raised too high. Do the other side after several repetitions.
- Lateral abdominal muscle training: pay attention to put one hand behind the ear and the other hand close to the ground, do sit-ups in the left and right directions respectively, and repeat several times. When doing this group of exercises, the back must be close to the ground, and the buttocks that get up from the side can only be slightly lifted, and should not be too far from the ground, otherwise it is easy to cause back injuries.
- Bend knees and raise legs: Lie flat on the ground, keep your hands close to the floor, bend your knees and raise your knees (the fatter you are, the more your knees are bent), and then put them down, repeated several times, to help the exercise of the lower abdominal muscles.
How to lose belly and waist fat in gym? The above is an introduction to the method of slimming the belly in the gym. In fact, slimming the belly and the fat on the waist is a more difficult problem. It is recommended that everyone keep exercising, but also pay attention to reasonable control of their usual diet and reduce calorie intake. Including low-calorie, low-fat, low-protein, low-carbohydrate intake, eat more foods rich in dietary fiber to enhance intestinal peristalsis.
